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This routine is made for training muscles that perform similar functions, so strength and power are the main focus.
Mon: Push- Chest, Triceps, Shoulders, and Abs
Tues: Max- Back Squat & Deadlift
Wed: Leg- Quads, Hamstrings, Glutes, and Calves
Thurs: Max- Bench Press & Front Squat
Fri: Pull- Lats, Traps, Biceps, and Lower Back
Sat: Rest
Sun: Rest
Elliptical Training
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1x0 reps |
rest: 5s
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Dumbbell Standing Triceps Extension
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1x10 reps |
rest: 20s
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Push Up
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1x10 reps |
rest: 20s
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Sit Up
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1x10 reps |
rest: 20s
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Dumbbell Standing Triceps Extension
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1x5 reps |
rest: 20s
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Push Up
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1x5 reps |
rest: 20s
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Sit Up
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1x5 reps |
rest: 20s
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Dumbbell Standing Triceps Extension
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1x3 reps |
rest: 20s
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Push Up
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1x3 reps |
rest: 20s
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Sit Up
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1x3 reps |
rest: 20s
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Barbell Bench Press
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4x6 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 30s
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Dumbbell Standing Triceps Extension
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4x8 reps |
rest: 30s
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Dumbbell Front Raise
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3x16 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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Reverse Crunch
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4x10 reps |
rest: 30s
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Air Bike
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4x10 reps |
rest: 30s
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Crunches
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4x10 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 18s
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Dumbbell Standing Triceps Extension
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1x7 reps |
rest: 60s
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Push Up
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1x7 reps |
rest: 60s
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Sit Up
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1x7 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 5s
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Treadmill Running
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1x0 reps |
rest: 30s
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Barbell Squat
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1x1 reps |
rest: 30s
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Barbell Deadlift
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1x1 reps |
rest: 30s
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Stationary Bike
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1x0 reps |
rest: 5s
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Barbell Front Squat
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1x10 reps |
rest: 30s
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Barbell Lunge
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1x20 reps |
rest: 30s
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Barbell Romanian Deadlift
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1x10 reps |
rest: 30s
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Barbell Front Squat
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1x5 reps |
rest: 30s
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Barbell Lunge
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1x10 reps |
rest: 30s
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Barbell Romanian Deadlift
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1x5 reps |
rest: 30s
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Barbell Front Squat
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1x3 reps |
rest: 30s
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Barbell Lunge
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1x6 reps |
rest: 30s
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Barbell Romanian Deadlift
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1x3 reps |
rest: 30s
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Barbell Squat
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4x6 reps |
rest: 30s
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Dumbbell Lunges
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3x10 reps |
rest: 30s
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Leg Extensions
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3x7 reps |
rest: 30s
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Seated Leg Curl
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3x7 reps |
rest: 30s
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Barbell Hip Thrust
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3x5 reps |
rest: 30s
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Hip Side Extension
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2x8 reps |
rest: 30s
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Lateral Banded Walk
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2x10 reps |
rest: 30s
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Standing Calf Raises
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4x6 reps |
rest: 30s
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Seated Calf Raise
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3x6 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 18s
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Barbell Front Squat
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1x7 reps |
rest: 30s
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Barbell Lunge
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1x14 reps |
rest: 30s
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Barbell Romanian Deadlift
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1x7 reps |
rest: 60s
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Stationary Bike
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1x8 reps |
rest: 5s
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Treadmill Running
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1x0 reps |
rest: 30s
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Barbell Bench Press
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1x1 reps |
rest: 30s
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Barbell Front Squat
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1x1 reps |
rest: 30s
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Rowing
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1x0 reps |
rest: 5s
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Dumbbell Bicep Curl
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1x10 reps |
rest: 30s
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Barbell Bent Over Row
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1x10 reps |
rest: 30s
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Barbell Hang Clean
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1x10 reps |
rest: 30s
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Dumbbell Bicep Curl
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1x5 reps |
rest: 30s
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Barbell Bent Over Row
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1x5 reps |
rest: 30s
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Barbell Hang Clean
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1x5 reps |
rest: 30s
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Dumbbell Bicep Curl
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1x3 reps |
rest: 30s
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Barbell Bent Over Row
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1x3 reps |
rest: 30s
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Barbell Hang Clean
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1x3 reps |
rest: 30s
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Barbell Deadlift
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4x6 reps |
rest: 30s
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Wide Grip Lat Pulldown
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4x6 reps |
rest: 30s
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Barbell Bent Over Row
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3x5 reps |
rest: 30s
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Dumbbell One Arm Row
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4x12 reps |
rest: 30s
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Dumbbell Curl Trifecta
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3x9 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x6 reps |
rest: 30s
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Hyperextensions - Back Extensions
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4x5 reps |
rest: 30s
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Barbell Ladder
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2x16 reps |
rest: 30s
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Rowing
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1x8 reps |
rest: 18s
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Dumbbell Bicep Curl
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1x7 reps |
rest: 30s
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Barbell Bent Over Row
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1x7 reps |
rest: 30s
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Barbell Hang Clean
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1x7 reps |
rest: 30s
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Rowing
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1x0 reps |
rest: 5s
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